Healthy lunch suggestions

The world is so depressing at the moment, need a break from all the heavy discussions with something utterly banal.

So...what are some reasonably healthy lunch options? My wife is a good pescaterian cook, so we do well at evening dinner but I want to eat better at lunch. My default over the years has been tuna salad sandwiches, but they're often made with too much mayonnaise (plus, I imagine my mercury level could probably use some reducing). Turkey sandwich on whole wheat is a boring option.

Penne (or any pasta) arrabiata. Make it like a bolognese/ragú sauce, only minus the meat of course, with chili in it or any other source of heat (e.g. paprika) and a bit more sugar than you'd usually use. Grated cheese on top, so (assuming you have access to a microwave) you can heat it up and it goes all melty and amazing. A version called putanesca (literally 'whore's sauce') is embellished with capers and anchovies.

You can make a butt-ton of the stuff at a time and freeze in batches, then use it as a pasta sauce by itself, as the basis for a spicy bolognese or chili con carne or use it top pizzas.

Are you into making fairly laborious dishes from scratch? I can type out my recipe for fish/seafood laksa if you like. Again, you can make the flavour base for the soup in large quantities and then refrigerate/freeze to be used whenever you like. Take it into work in a watertight container with a separate portion of mostly-cooked noodles, microwave all together in a bowl. You'll be the envy of your office!